TRX Home 2 System Review

TRX Home 2 Suspension Trainer Review - All Core all the time


Locking, 1,300-lbs.-tested carabiner

Ease of Use

Workout anywhere - home or outdoors


Adjustable foot cradles for diverse workouts

Pulley System

Barrel lock adjusters for quick transitions

Value for money

One Year Free App Access


  • Light, portable and versatile equipment
  • Suitable for most fitness levels
  • Provides a full body workout 
  • Free one- year subscription to the mobile app
  • All inclusive package
  • 5 year warranty


  • Quite technical equipment so can cause injury if not used correctly
  • Most exercise require balance and stability that can reduce your power and strength 
  • Not ideal for newbies to training 

Summary: The TRX Home 2 System allows you to workout anytime, anywhere at home or outdoors. It is a great training option for you if want to develop more strength, endurance, and muscle mass. Also it effectively tightens your core  efficiently while improving your balance and flexibility. Explore and find a wide range of workouts to achieve your fitness goals. Actually I guarantee you will never tire of using your TRX Home 2 System Suspension Trainer!

TRX Home 2 System Review
  • Benefits & features
  • alternatives & final verdict

TRX are now established as the market leader for high quality suspension trainers. They launched their first suspension trainer in 2005 and since then have been developing and innovating their product line. Due to their success and the growing health and fitness industry there are know a few alternatives available 

Alternative #1: Lifeline Jungle Gym XT

Lifeline jungle gym XT is designed for beginners and professional athletes who wish to work out their upper, lower, and core muscles. The suspension trainer is portable, and it is constructed from sturdy materials to withstand regular use. Lifeline Jungle Gym XT comes in a pack containing the duo- link connection strap, strap- end adjusters, a poster, anchors, and a workout download.

Main difference to TRX Pro suspension trainer: The TRX Pro is a single anchor system while the LifelineUSA is dual anchor. The main  advantage of a dual anchor system is that you can do more strength exercises. These would be full bodyweight suspension exercises that you may do on gymnastic rings. Single anchors are quicker and easier to adjust the strap length. Thus making them more ideal for circuit based workouts   where your rest periods are shorter or nonexistent. You can use any suspension system for both types of workouts. But dual anchor systems hold an advantage when it comes to raw strength training compared to while single anchor systems.

Pros of Lifeline Jungle Gym XT

  1. Plastic handles are easier to clean than foam TRX as well as less likely than the foam to tear under use.
  2. Dual attachments points allows you greater flexibility to change width for different effects or to spread the weight load. 
  3. Price is a lot less than the TRX

Cons vs TRX Pro

  1. Harder to flip around without removing feet (push to pull exercise) if you superset your workout
  2. Handles don't feel as secure and can be dissembled easily
  3. Quite bulky and less portable

Alternative #2: Ultimate Body press Resistance trainer

The Ultimate Body Press' resistance trainer has some outstanding features. The construction includes commercial grade handles and straps. The buckles and carabiner are great for surviving the wear and tear for regular use. Finally the universal anchors fit in most places and the flat handles ensure excellent comfort. It is ideal for beginners and pros.

The Ultimate Body press resistance is a cheaper alternative to the TRX pro but it still is a high quality product. It is well built and many customers were surprised by the durability.

Pros of Ultimate Body press 

  1. Good quality straps, strong and durable
  2. The handles are soft enough but don't feel cheap.
  3. Comes with a little carry bag and a quick guide on how to setup and use. It also includes basic exercises and workouts.

Cons vs TRX Pro

  1. Having 2 completely seperate straps causes a couple of issues. You waste a lot of time trying to match the straps so they are even. The TRX auto-evens itself out by allowing the straps to adjust.
  2. You need different setup for different exercises which can break the routine. Not ideal for circuit training type workouts.

Final Verdict: TRX Home 2 suspension trainer

After using the TRX Home 2 my final verdict is that it is an excellent product. It is a great place to start if you are looking to create a home gym. Suspension trainers are versatile and when used correctly offer more variety than any other fitness equipment. The TRX Home 2 package includes everything you need to start training. There is information and instructions on setting up the equipment and tips and workouts for beginners. 

The TRX Home 2 suspension trainer is versatile so you can customise your workouts. It is an effective suspension trainer for building greater flexibility, mobility and stability. All core all of the time: Stabilizing your body weight with TRX Suspension Training constantly challenges your core while engaging a broad range of muscle groups all at once, including your heart. The construction is extremely sturdy, featuring upgraded webbing and adjusters. New adjustable foot cradles, handles and paddles, provide a more versatile and comfortable experience.

This suspension trainer is unique from its competitors, coming with a free one year subscription to the mobile app. The app is more than a video library of exercises. It delivers personalised workout plans and real-time verbal feedback based on biometric data. You also have peace of mind with a five-year replacement warranty.

Try these 9 great functional exercises for beginners

Great functional exercises for beginners

Functional training exercises allow you to fit physical activity into your busy schedule. The exercises are simple and you don’t need much equipment. If you are recovering from an injury, functional exercises can be also beneficial. Combining stretches and basic functional training will help to ease pain and discomfort. This will aid healing, leading to greater health and muscle tone. In this list you will find 9 great functional exercises for beginners to get you started. Functional training involves full-body movements engaging your body in multiple planes of motion. They mirror and enhance the movements that you do in daily life including lunging, pulling, pushing and twisting. The aim is to gain functional strength and improve coordination.

#1 Burpees will leave you breathless 

Burpees are great for gaining strength in the entire body. They are usually a part of many popular functional training programs such as crossfit. This is because they work your arms, chest, quadriceps, glutes, hamstrings and core. This results in training the body as a unified kinetic chain.To Do: Begin by standing straight and looking forward. Squat with your hands on the floor in front of you then kick your feet back to a plank position. Follow this with do a push up before returning your feet to the squat position (keep your back flat). Leap up as high as possible from your squat positionBenefits: Condition and boost your endurance for any physical activity.They are great for burning fat as they are an intense full body exercise.They are dynamic and they are lots of variations you can do so you won’t get bored doing them.

#2 Squats benefit your entire body

You can fit squats into your routine super easy. I often do them while I’m brushing my teeth or folding laundry. As a functional training exercise they benefit the body in many ways. The main target area is your thighs (quadriceps) and hips (gluteus maximus). Squats are also very beneficial for healthy hamstrings and lower back. Squatting improves your overall workouts because of its full-body engagement. To Do: Bend your knees and lower your upper body until your thighs are parallel with the ground. Follow through by pushing upwards back into the initial position. Only lower to a depth that allows you to keep your back straight for the duration of the exercise. Keeps your abs tight throughout as this provides support to your lower back. Squat with your feet and knees pointing on a outward angle.

Benefits: Serves as a great cardiovascular, hypertrophy and strength exercise. Creates an anabolic environment in the body due to engaging such a large muscle group. Triggers the release of testosterone and growth hormone, aiding muscle growth.


#3 Planks will improve your posture


Planks are great for beginners as its a very simple action and setup. As your fitness level increases you can add intensity by varying the movements and holding for longer. Planks require strength and endurance in your abs, back and core. To​ Do: Begin by holding your trunk part of your body off the ground, making sure to hold it in a straight line. Focus on pulling in your belly button towards your spine. Try to hold for at least 20-30 seconds to begin with, aiming to hold for a minute as your fitness grows. Be wary of the following common mistakes:Letting your hips, shoulders or head to dropPlacing your hands too close togetherHolding your breathTrying to hold the position for too long

Benefits: One of the best exercises for core conditioning, working your glutes and hamstrings.Great for improving balance and posture by engaging multiple muscles. Reduces back pain and increases flexibility.

#4 Maximize your strength with push-ups

Remember to stretch and warm up before doing this body weight functional training exercise. Push-ups are great for increasing strength and engaging the core and lower body.To Do: Start in a high plank position, placing hands firmly on the ground directly underneath the shoulders. Ground your toes and brace your core, engaging glutes and hamstrings. Ensure your back is flat so your entire body is straight. Lower your body until your chest grazes the floor. Don’t sag from the hips and try to maintain good form throughout exercise. Repeat 10-20 reps or as many as you can while maintaining the correct form. Don’t look directly down but slightly forward to avoid sagging or flaring your arms.Benefits: You strengthen many of your major muscles in your upper body.Very effective cardiovascular exercise supporting a healthy heart and reducing stored body fat. There are many variations of push-ups you can try.


#5 Lunges help you loosen up and get lean


Lunges builds and shapes several muscles such as quadriceps, gluteus maximus and hamstrings. It is highly effective at evening out muscle imbalances and increasing flexibility in the hip flexors. It is a great move for beginners as it is a variation of our natural walking pattern.To Do: Keep upper body straight with shoulders back and relaxed and chin up. Make sure to always engage your core. Step forward with one leg, lowering your hips until both knees are at a 90-degree angle.A great option is to do lunges with extra weights (dumbells, kettlebell or weight plate)Make sure to use proper form to avoid putting undue strain on the knees and hips. A long and deep lunge works the glutes while the shorter lunge engage the quads more.

Benefits: Lunges are excellent for balancing your lower body and strengthening your weaker side. Effective lunging requires engagement of your whole core, including your back and abs. Regular lunge exercises will improve your core strength.

#6 Mountain climbers: Mountain not included

Mountain climbers get your heart rate up while engaging almost every muscle group in the body. This move helps to build upper body and core strength. It’s great for cardiac health and can be used as a warm up for other functional training or as workout itself. To Do: Start in the push-up position. Then move one knee into your chest. As it gets closer pull your abs in tighter putting the ball of your foot on the floor under your hip. Quickly switch and repeat with other knee. Continue by alternating your knees, in an almost running or climbing motion. After about 20-30 seconds, you’ll really start to feel the burn.. They can be really challenging but they are an efficient cardio exercise when space is limited.

Benefits: There are great for testing and improving agility. You also need to good coordination to increase speed while keeping your form. Improves joint flexibility as every repetition involves flexion and extension of the hips and knees.


#7 Jump rope: Tune up your heart and mind while blasting calories


Looking for a high intensity, low impact plyometric workout that brings benefits to bones, muscles and balance in one simple exercise? A jump rope is great value for money as it is portable and provides a workout anytime.To Do: When you stand on the middle of the rope, the handles should extend to your armpits. Hold the rope near your hips with elbows slightly bent and upper arms close to your sides. Make your jumps small and aim to land on the balls of your feet. Start with a simple single jump, and work on double jumping if you want to ramp it up.There are endless combos of intensities and reps for different levels of fitness.

Benefits: Supper effective at burning calories. 10 minutes of jumping rope is roughly equal to running an 8-minute mile. Jumping at a moderate rate burns 10-16 calories per minute, with 3 ten minute rounds burning 480 calories in 30 minutes! It engages the calf muscles, quadriceps, hamstrings, glutes, abdominals, forearms, and deltoids. This functional training improves your balance and quickness/coordination by making your mind focus on your feet for sustained periods of time.

#8 Increase your explosiveness with Kettlebell swings 

Kettlebell swings engage so many muscles simultaneously making it an effective functional exercise. They improve posture, build strength and increase explosiveness. The exercise targets your posterior chain muscles, engaging your upper back, abs, butt, hamstrings. To Do: Start with a lighter kettlebell than you usually use. This will allow you to focus on the correct technique at the start. Stand with your feet shoulder-width apart, toes pointed out with knees slightly bent. Hold the kettlebell between your legs with both hands. Swing it out keeping your lower back arched, bend your hips until the kettlebell is between your legs. Squeeze your glutes to extend your hips and swing it up. Keep your arms straight while you project the kettlebell up and away from the body. Absorb the kettlebell weight as it follows the same path back to the starting position. Make sure to keep your arms straight the entire time.

Remember to keep your breathing regular, inhaling slowly and deeply. Try to do 3 sets of 10 repetitions Benefits: Kettlebell swings are great for burning calories. It is a high intensity activity where you can burn 15-20 calories per minute. Kettlebell swings are a real full body exercise. The main focus is your back, core, glutes, hamstrings, quads and shoulders. But because you need to keep good form to do the exercise effectively so many other muscles are worked.Kettlebell swings reputation have grown as a kind of a magic exercise. Tim Ferris experimented with doing them as his only form of exercise.


#9 Work your abs deeply with bicycle crunches 


Doing regular crunches can get boring so a changeup is always a good alternative. Bicycle crunches is one of the best core exercises. They are a great way to target the rectus abdominis and the obliques. To Do: Laying on your back, you extend your legs into the air like you are pedaling a bicycle. Place your hands lightly on the sides of your head; don’t knit your fingers behind. Be careful not to pull your head with your hands at any point during the exercise. Straighten your right leg out to about a 45-degree angle to the ground. At the same time turn your upper body to the left, bringing your right elbow towards the left knee. You don’t need to touch elbow to knee, instead focus on moving through your core as you turn your torso. Make sure your rib cage is moving and not just your elbows.

Switch sides and do the same motion on the other side to complete one rep. Keep on alternating sides until you’ve managed 10 reps on each, aiming for three sets of 10. Benefits: Bicycle crunches targets the upper, middle and lower abs. The movement covers all areas of your core defining, strengthens and tones your abs. Having your legs up off the ground works the lower abs which are difficult to target.

These 9 functional exercises are great for beginners as they are easy to do and have many benefits. They can be done inside at home to increase your endurance and muscle tone. While this isn’t an exhaustive list of functional training exercises, it is a good place to start. It will allow you to get a better idea of what you want from a fitness program. Tell me what you think in the comments below! Share with your friends so that they too can enjoy the benefits of doing functional training everyday and anywhere!

Man Flow Yoga Review – Functional yoga for Men

Man Flow Yoga - Functional yoga for your fitness goals

Man Flow Yoga Review - Functional yoga for your fitness goals






New blogs posts & videos added every week

Flexible membership options

Monthly membership equal to single yoga class

Many positive reviews from active members

100's of HD online yoga workouts

We Like

  • Great for beginners
  • Many workout programs for all levels and experience
  • Strong active and growing community 
  • Risk free trial offered
  • Workout videos are downloadable
  • Ability to save workouts
  • Regular blog & video blog posts
  • Wellness library provides advice on diet, lifestyle, nutrition and motivation

We Don't Like

  • Some of the videos feel old and need to be updated
  • Currently not enough advanced videos and workouts
  • Have to pay to download videos

Summary: Man Flow Yoga is different from other strength training or yoga programs. It makes getting and staying in great shape very easy. You only need to invest 20-30 minutes a day to see results. This is because you will be doing the right exercises to keep injury-free, mobile, and healthy.

Introduction to Man Flow Yoga

Yoga is great for men! There are so many benefits to doing this ancient activity. Unfortunately the western world view is that yoga as an activity that only benefits women. But by not doing yoga you are missing out on arguably the best activity to achieve your fitness goals. Man flow yoga is a product that offers no nonsense fitness-centric yoga. It is functional yoga in line with your fitness goals.

  • Are you looking to increase your power and strength? Man flow yoga workouts have many body-weight exercises that will build lean muscle. You will increase your strength and see significant improvements in athleticism.
  • Do you have limited flexibility and mobility? Yoga is the number one activity for increasing flexibility. Man flow yoga workouts will focus heavily on extending your flexibility. Developing a wider range of motion throughout your body will increase your power.
  • Are you injury prone or struggle to recover from injuries? Yoga offers the best balance of strength training and body maintenance. It will improve your body's efficiency allowing you to stay active and healthy for longer.

Man flow yoga workouts will improve your fitness and sports performance. You will develop better body awareness and control and see improvements in balance and stability. Finally say goodbye to those nagging knee or back pain during exercise.

Dean Pohlman is the founder of Man Flow Yoga. His journey into Yoga is common among many who have been active in sports and fitness from an early age. A history of injury from his early teens resulted in many surgeries but none of them provided the required solution. As he grew older he developed a deeper interest interest in fitness and started learning more about bio-mechanics. Realising that surgery only offered quick fixes he focused on the actual cause of the injuries. These were the many weakness in other parts of his body. The weaknesses came from a lack of core strength, balanced training, and flexibility. With this knowledge and accidentally attending a Bikram yoga class Man Flow Yoga was born. Learn more about the Man Flow Yoga story.


Man Flow Yoga offers a unique product that combines yoga and fitness. Dean’s style of functional yoga is effective whatever your current fitness level. By regularly following the programs and challenges you will improve your fitness and achieve your fitness goals.​

Key Features​

7 day trial

I had been doing yoga at a studio for nearly 2 years so had a good idea of what the practice entailed. At the time I was preparing to go traveling for 3 months. I was also keen to continue doing yoga and fitness training while I was on my travels. I had read a few articles about Man Flow Yoga and also seen some workouts videos on Youtube. The content looked informative and professional and I liked the instructor’s (Dean) style. From my experience having confidence in the instructor is the key factor in getting the most from yoga and other personal training. I was still not sure if Man Flow Yoga was the right program for me. The 7 day trial allowed me to get more information before fully committing to a longer membership.

Multiple Pricing Options

Man Flow Yoga membership offers great value. The most costly membership is cheaper than the cost of a single yoga class! It will include unlimited access to yoga workouts, programs, and bonus content. You can easily cancel your membership at any time if you decide it is not right for you.


Member Benefits

Becoming a full member of Man Flow Yoga has many benefits. Once you signup you will land on below members homepage. It has recently been redesigned and the look and feel is clean and uncluttered. Click on the image to go to short video that walks through the members area. 


Get Started

I would highly recommend you spend some time in the Get Started area once you sign-up. It can be reached via the Menu button on the left hand side of the members homepage. This area breaks down all the content on the site so you are not overwhelmed. There is the Members Area success formula section. Here Dean explains the basics on how to get the most out of Man Flow Yoga. He doesn’t just focus on the workouts but emphasises a healthier lifestyle. Dean also discusses the importance of developing good habits in your training regime. There are 3 parts to making training a habit; planning, anticipating obstacles and keeping records. The MFY community is a powerful tool in the success formula. The community helps to create excitement, engagement, togetherness and accountability. Finally there is the workout library where the majority of the MFY content lives.

Workout Library

This is the area where you will find all the Man Flow Yoga workout videos. There are currently over 180 videos in the library so it could be quite overwhelming to find what you are looking for. Fortunately there are many filters available to find what you are looking for.


Video duration: If you have a limited time you can find a workout to do in that time. The slider moves in five minutes intervals with the longest workouts sixty to seventy minutes.

Skill level: Choose between beginner, intermediate, advanced or all levels workouts

Target Area: Yoga is the best practice for targeting a specific area of the body. You will find workouts that will increase mobility and joint health for your wrists. Focus on your hips by strengthening your glutes, adductors, quadriceps, hamstrings, and hip flexors. Or tackle the issues of working at a desk by improving shoulder flexibility.

Fitness focus: You can search for a workout based on your specific fitness goal. The options are very specific fitness areas like balance, flexibility, mobility and strength. You can also find more yoga specific options like flow, rehab and restorative workouts.

Intensity Level: Choose your workout based on how hard you want to training. There are five levels of intensity, level 1 being restorative to level 5 that is extreme.

You can also combine the filters so you can do a high intensity workout targeting focusing on your core.

Ken Spitnale Miamisburg, Ohio

After 17 years of weightlifting, one bodybuilding competition, and too many injuries to count, I had gotten to the point that my workouts were no longer enjoyable. Since starting yoga, I’ve felt more energized and less beat up, but I don’t feel like I’m losing any strength. I have noticed my body seems to be “craving” the yoga workouts more. This may sound crazy, but I find my mind more energized as well. Heck, I’ve even felt a little calmer lately in stressful situations! I couldn’t be happier with this switch!

​Programs and Challenges

Currently there are 23 training programs and 3 challenges in the members area but expect this to continue to grow. The training programs focus on a body part (back), a sport (running), a movement (squat), a challenge (Fit for Summer) or a function (mobility). All the programs are classified into 4 levels, beginners, intermediate, advanced and all levels. You can also choose programs based on the number of days per week you want to train. The options are 2, 3, 5 and 7 days per week and it is very easy to filter the programs. During my travels I was regularly doing the Bulletproof your Back and The Bodyweight Beast workouts. 

Review of Bulletproof your Back program 

Unfortunately I am one of the many men who suffer from persistent lower back pain. Regular yoga has been the most effective remedy for this issue and this program is excellent. Bulletproof your back will address the root cause of your back pain. It focuses on fixing your spinal problems by strengthen your hips, core, and spine. This program is for all levels so if you are new to yoga and suffer from back pain you can still do it. The program is for 7 days per week with 1 rest day. The daily workouts are about 20 minutes long. This means you can do any other training or yoga in conjunction with this program. The program consists of four phases:


Phase 1, Build a Foundation: These are quick but effective workouts that will strengthen the source of the back pain. These videos have lots of instructions ensuring that you are doing the exercises right way with good form. The advantage of doing these exercises is that you will feel more comfortable when doing the flow in the future phases. There is also a 7 minute back pain relief workout that you can use at any time to manage back pain.

Phase 2, Strengthen: These workouts focus on on strengthening your back as a whole. You will build strength in your hips, spine and core. This will improve your balance and build muscular endurance. A 20 minute nighttime routine should lessen any soreness you feel from any of the exercises. It is great to do before bedtime or after a workout. It is recommended that you do this phase for at least 2 weeks before moving to phase 3.

Phase 3, Advance: In this phase you will add full body movements to your routine. You will still focus on strengthening your spinal health through hip mobility, core strength, and stability. Developing balance, strength and mobility in full-body movements is the goal of this phase. After doing this phase for a couple of weeks I benefited from more body control.

Phase 4, Bulletproofing: By this stage your back pain should feel dramatically different from when you started. You may still feel pain from time to time, but you now know what you need to do to fix it. Phase 4 focuses on improving strength and mobility. Workout are more difficult and longer but will now be ready for them! If you are still feeling discomfort in the back it could be due to you not using your hips or core enough. The 20 minute hip and core essentials flow workouts will ensure that you become more conscious of engaging them. Do them at the beginning of the week for better full body movement.

Clark Lyda Austin, Texas

As a 55 year old man with chronic back pain and degenerative osteoarthritis over the last 30 years, I approach any fitness program with caution and a fair amount of cynicism. Having said that, I’ve been following Dean’s program for over a year now, and I couldn’t be happier with the process or the results. Since I’ve began training with Dean, I feel significantly better, both mentally and physically, than I did when I started ManFlow. My flexibility, stamina, core strength, balance, and coordination are all dramatically improved, and most importantly my back feels better and less painful than it has in many years – all of which I attribute to Dean’s program. My body is now significantly more toned and fit – not only can I see and feel it, but many others including my massage therapist and physician have noted (without me prompting them) the positive changes in my body and attitude.

Review of The Bodyweight Beast program 

​This workout is the perfect proof that yoga can be high intense and build muscle. It is a very challenging 5 day workout and you will definitely appreciate the 2 rest days! The high intensity workouts range from 35 to 55 minutes in length. There are also optional warm-up workouts that I recommend at the start of the week. They focus on combating the effects of sedentary activities such as long hours driving in a car or lounging on your sofa. Also excellent for activating muscles you haven’t used for a while. Doing this workout on a regular basis, you will improve your strength and strength. Many of the poses require good balance, endurance and flexibility. There is a strong focus on building core strength so if you are looking for a 6 pack, this is the workout for you! Finally you will learn some advanced postures and techniques.

malewellness_Man_Flow_Yoga_The_Bodyweight_Beast _review

Day 1, The Mustang Workout: This a workout done in a car dealership in front of a beautiful Mustang! An endurance-focused workout that strengthens every part of your body. You hold poses longer to challenge your strength (and your will!) and help you build muscle. It is a great workout along with the Post-Sedentary Weekend to start the week. You will sweat buckets and feel amazing afterwards. You will also be impressed by Dean giving instructions while holding planks and forearm planks for 1 or 2 minutes!

Day 2, Keeps the hips squared: After the intensity of Day 1’s workouts we switch focus to core engagement and posture technique. The emphasis is on core engagement and proper, neutral pelvic alignment in a variety of postures. One of the big problems seen in yoga is that many people try to go too deep into many poses. This can cause problems and injuries as you are not doing the pose for your body. Focusing on technique rather than depth has many long term benefits and lessens the likelihood of injury. This is a fantastic workout to help build strength while at the same time reinforcing basic (but essential) technique.

Day 3, The Pyramid Workout: One of the features of Vinyasa flow yoga is building a sequence of poses and flowing through them. It is a great way to build endurance and improve technique as you are repeating the poses. The pyramid workout involves building a sequence of poses, one on top of the other, for a progressively difficult workout. You will need strong focus and endurance to complete this workout. There is a lot of lower-body strengthening and spinal mobility and few new and advanced poses. It lasts for 50 minutes and expect to feel the burn!

Day 4, The Fix Workout: The reason yoga is so effective is that it targets all areas of the body. I find it the most addictive training you can do. This is because no session is the same and impacts your body differently. The fix is a 45 minute full body workout that is very challenging. Also the more you do the workout you will notice the different way it affects your body. This workout includes many strength building and flexibility poses and combinations. It will provide a full body, full spectrum workout. The workout consists of lots of upper body, back and forward bends. It also includes many lunges and squats as well core exercises. If you are looking to build muscle, core strength, endurance and flexibility, The Fix has you covered.

Day 5, The Perfect Squat: There are many benefits of having a great squat and reliable squatting technique. You will have bigger and stronger legs as well as more core strength and a healthier spine. This workout will build strength for squats by focusing on the lower body and back and core strengthening exercises. You will develop strength, range of motion and endurance necessary for increasing weight in your squats or doing more reps. This workout has some new exercises so expect to be challenged a lot. You’ll develop your strength, activate your muscles, and improve your flexibility with this 62-minute beast.

Personal Training with Dean

Personal Training with Dean provides you extra direction and motivation. Sometimes you need accountability to help you reach your fitness goals. Get everything you need to ensure sustainable, long-lasting results – as quickly as possible. Man Flow Yoga personal training includes a personalized plan. This will be a workout plan based on your specific goals. The plan will take into account your fitness history and levels. You will get two monthly 15 minute video or voice calls with Dean. The purpose of the call will be to review your current training plan and measure progress. Dean will then update or your training program to ensure you stay on track. Throughout the training program you will have unlimited email support and receive regular feedback. Dean will let you know if you are slacking and will help you stay motivated.

Wellness Library

Wellness is an important part of Man Flow Yoga. To achieve your fitness goals it is vital that you take care of your well-being. This means you are following a balanced diet and understand the basics of nutrition. The lifestyle you lead can also impact on whether you stay on track with your fitness. Staying motivated in one of the keys in maintaining a consistent fitness program.


The wellness library has lots of content that covers diet and nutrition, lifestyle and motivation. Dean covers many topics that vary from what you should eat for breakfast to whether yoga can increase testosterone. Much of what he discusses comes from personal experience and if he recommends any product or service you can be sure he has tried them before. The wellness library also includes over 130 MFY shorts. These are twice Weekly Videos that teach you new exercises to keep you engaged and accountable. These are no longer than ten minutes in length and focus on one topic. This could be a specific yoga pose like crow or dolphin. Dean will breakdown the pose and show you the simplest and safest way to do it. Or it could focus on an issue that is popular at the time. Such as fat burning misconceptions or the proper posture for sitting in a chair.

Man Flow Yoga Community​

Did you know that workout programs are more likely to succeed when there is a community element involved? By joining Man Flow Yoga you will be part of an active, inspirational fitness community. This community will provide motivation for you to achieve your fitness goals. You will get accountability and support as soon as you join the program. This community ensures you are dedicated to improving their health and wellness. Members can engage with the community by using the community forum on the website and joining the MFY Facebook group.

To reinforce the importance of the community, Man Flow Yoga has created brand ambassadors. Based in all four corners of the globe, Manbassadors serve as guides or motivational coaches. They help newbies get the most out of the Members' Area, focusing on the following:

  • Helping Members come up with a workout plan
  • Giving members instructions on how to get started
  • Checking in on a regular basis
  • Providing advice on how to do yoga with a busy schedule
  • Sharing motivational posts or recipes in the MFY Community Facebook Group
  • Meet up with Members in different cities and do yoga together

Members can get paired with a Manbassador by taking a quick survey. Manbassadors are not personal trainers so they cannot prescribe you workouts, give you a meal plan, etc. They are there to help motivate you and encourage you!

Alternatives to Man Flow Yoga

​Historically most yoga classes available online focus on the traditional yoga aspects. Recently more courses are offering a wider range of services combining yoga with other fitness activities.



This is a very diverse site dedicated to healthy living and an active lifestyle. It has a lot of content, well over a thousand yoga classes. There are also other cardio, HIIT, pilates and strength and weight training classes. You can also find information on healthy living through blogs and videos. The site has a strong social media element. The platform allows you to follow other yogis, specific topics and interact with other people.

Grokker is definitely an up and coming site and has enough content to cover the demands of most yoga and fitness enthusiasts. It is suitable for newbies and experienced users and is great value for money. It compares well to Man Flow Yoga, it is cheaper and there is more content. Grokker offers a 2 week free trial with a personalised program designed and customized to your goals.

Dirty Yoga

If you are looking for a quick, physical yoga workout, Dirty Yoga is a great option. They offer intense, streamlined workouts so you can get back into shape as quick as possible. The weekly workouts vary to ensure you get fitter and stronger in just 120 minutes per week.​The programs are more for someone who hasn’t done yoga previously and focus on fitness.

Dirty Yoga approach is quite refreshing and they are realistic on how yoga can help you achieve your fitness goals. Classes are 30 minutes in length for a down and dirty workout, and you get new classes every Monday, meaning you never have to repeat a class. Classes are typical vinyasa flows: intense, fast-paced, sweaty, and fat-burning. There is plenty of cheeky humor during workouts and on their website.

Dirty Yoga doesn’t offer a free trial but you can get a week's pass for $10. The biggest drawback is that the classes are only viewable for seven days. Once Monday rolls around, last week's classes disappear and you get the new set. This can be frustrating for some people but if you are looking for variety, Dirty Yoga will offer plenty.

Richard Gricius Chicago, Illinois

A little over 5 years ago, at 280 pounds, I decided that I would change my relationship with food and start working out. But I hate exercise. And yoga… Well, I liked the idea of it, but could not stand the prevailing pseudo-religious culture. Or the music. Then I found Man Flow Yoga. Physical & Functional. AND NO GODS CURSED BACKGROUND MUSIC. And here I am, 5 years, 80lbs lighter, and a harrowing cancer treatment/surgery later. Still doing Man Flow Yoga. Still yelling at video-Dean during difficult poses. Man Flow Yoga keeps me flexible when lifting weights, limber when running, and helped me recover from surgery. Plus I actually enjoy it!

Summary of Man Flow Yoga

Man Flow Yoga believes that getting and staying in shape should be a simple process. By doing the right exercises and investing 20 to 30 minutes every other day you will see great results. If your goal is to stay healthy, injury-free and mobile, MFY workouts are exactly what you need.

Yoga isn't a complicated practice but it can be intimadting at the start for men. It is vital to build a strong foundation based on excellent technique from the start.  Man Flow Yoga is yoga for men that focuses on the technique above all else. Dean Pohlman always provides clear and detailed instructions which ensures you are always know what you should be doing in each posture. Furthermore whether you are a complete beginner or have been doing yoga for a few years you will always learn more to advance your practice. The focus is on the physical aspects of yoga compared to more traditional styles so you can get the maximum benefit out of each posture. You will understand exactly what each exercise is doing for your body, so you understand the benefit to your functional fitness.

Man Flow Yoga is full of great content. The videos are HD quality and can be downloaded for your connivence. It contains lots workout programs for all levels and experience with new ones being added regularly. The site is well designed, clean, uncluttered and very easy to navigate. You can save your favourite workouts so you can access them easily. The workout library allows to you filter all the videos by time, skill level, target area, fitness focus and intensity level. Membership offers great value with the most costly membership is cheaper than the cost of a single yoga class!

So whether you are competing in a triathlon, being a weekend warrior, playing sports, or playing with your grandkids, MFY has lots to offer. You will build the basics of your physical fitness and see major improvements in your balance, core strength and flexibility. Finally the uniqueness of yoga workouts will result in more body awareness, endurance and better movement patterns. 

What is the best fat burning yoga?

Malewellnes What is the best fat burning yoga?

If you looking to shred and burn some extra pounds you should give yoga a try. Fat burning yoga workouts will torch serious calories and can be as effective as many other cardio training and exercises. Many styles of yoga are quite vigorous and when done regularly and consistently will lead to consistent weight loss. There are three styles that offer the best fat burning yoga workouts:

  • Bikram: Hot yoga
  • Power Yoga
  • Vinyasa: Flow yoga

Bikram Hot yoga

Bikram is the most challenging style of yoga and it is not recommended if you are new to yoga. This yoga practice happens in a heated studio of 40.6 Celsius. The sessions last for ninety minutes which is very challenging. Even if you have done yoga before, a good level of fitness is required. The benefits of the heat is that it protects muscles. This allows for deeper stretching with less chance of injury. It also very effective in cleaning the body of many bad toxins.

All these elements make regular Bikram a very effective fat burning yoga workout. You will see consistent weight loss and also feel great after each session. Regular Bikram yoga is for improving flexibility and strength and toning muscle. Additionally, you will also see improvements in your circulatory and respiratory system. Finally it provides an internal massage of the digestive system.

Power Yoga

Power yoga was developed in the USA and is a modern style. It is great if you are yoga practitioner who feels a good workout should involve plenty of sweating! Power yoga targets your metabolism helping to build lean muscle. It is a good fat burning yoga workout as you will burn a considerable amount of fat. Power yoga will include many poses that focus on building your core muscles. So it has similarities to circuit training and challenges you aerobically and anaerobically. The deep abdominal breathing in Power yoga also helps to improve circulation that intensifies fat burning during exercise.

Vinyasa Flow yoga

Vinyasa as a great yoga style for weight loss and long term weight management. It is a great fat burning yoga practice if you are a new to yoga. It is also a very effective fat burning yoga workout if your current level of fitness is not that high. The flow style sees you moving through many poses quickly. Your body will heat up and you will activate many muscles that you don't use in most exercises or workouts. This makes it very effective for weight loss and burning fat.

Fat Burning Vinyasa Flow Workout

Below is a flow workout routine for burning fat: it will to elevate your heart rate, build core strength, and burn major calories. This can be done daily but a good place to start would be to do the following sequence 2-3 times per week.

Warming Up

2-5 Repetitions Sun Salutations

Chair Pose

3 Repetitions - Hold for 8 even breaths then press up to stand

Plank - Side Plank - Chaturanga - Side Plank Progression

Repetitions 3 to 5 each side 

​Step into plank position with your hands shoulder-width apart, wrists right below your shoulders and core engaged. Hold plank for 5 seconds before transitioning to side plank by rolling onto the outer edge of right foot, stacking left directly on top. Extend left arm upwards and hold keeping base arm straight. Hold for 5 breaths then return to plank position, exhale then lower until elbows bend at 90-degree angles; Chaturanga. Inhale, press back up to plank and complete side plank on left side

Downward Facing Dog to Warrior 2, Reverse Warrior &  Side Angle

Move from Downward Facing Dog to Warrior 2 by stepping your right foot forward in between your hands and rotate your left foot so it's flat on the ground and pointing left. Open your torso and arms so right arm is extend in front and left extended behind. Focus on keeping a deep bend in front (right) knee, stacked over heel. Ensure your chest and head are directly aligned over pelvis. Hold Warrior II for 8 breaths, then move to Reverse Warrior, hold for 8 breaths. Transition through to extended side angle and hold for another 8 breaths.

Vinyasa Sequence

Repetitions 3 to 5 times

From Warrior 2, windmill arms to ground and step into plank. The lower to chaturanga moving through Upward facing Dog to Downward Facing Dog. Immediately flow through to Warrior 2, Reverse Warrior and Side Angle then back to Warrior 2. That is one round!

Chair Pose

3 Repetitions - Hold for 8 even breaths then press up to stand

Supine Bicycle

Bring opposite shoulder, not elbow, to opposite knee. Repeat 10 to 20 times on each side. One breath per movement

Crescent Warrior

Hold for 8 breaths

From Downward Facing Dog with hands pressing firmly to the floor, lengthen spine toward ceiling and press heels down into the floor to straighten your legs. Draw shoulder blades back and down toward your tailbone before stepping right forward to your right thumb staying on the ball of your back foot. Sweep torso and arms up while keeping lower belly engaged and hold pose in neutral position.

Crescent Warrior to Warrior III

Hold for 8 breaths

Warrior III to Revolved Half Moon

Hold for 8 breaths

Vinyasa Sequence

Finish with 3 to 5 repetitions 

I hope you enjoyed doing this routine and found it challenging and worked up a good sweat! If you are keen to do more yoga to lose weight or for the many other benefits it offers, I would recommend checking out Man Flow Yoga. It is functional yoga for men that focuses on technique above all else. They have great workouts that focus on the physical aspects so you can get the maximum benefit out of each posture. At the same time, they also teach you exactly what each exercise is doing for your body, so you understand the benefit and the applicability to your everyday fitness.

Using their programs, you build the basics of your physical fitness; flexibility, core strength, balance, endurance, body awareness, and proper movement patterns – which you can apply to any of your physical fitness pursuits, whether that’s competing in a triathlon, being a weekend warrior, playing sports, or playing with your grandkids. Man Flow Yoga has Daily HD workouts, provides a personalised workout program and offer a 7 day trial for $1!

Male-wellness appreciates your comments, feedback and questions on this topic or any others.

Yoga for Boxers improves focus in the ring

Yoga for boxers improves focus in the ring

Boxing is not a sport where the athlete can expect to leave the ring unscathed. Many boxers accumulate years upon years of damage by the end of their careers. Boxers bodies can sustain injuries from taking heavy hits while practicing their craft. Even the most experienced, strongest boxer takes a hit or two during a match or suffers injury during practice. Yoga for boxers has many benefits that are both mental and physical.

Yoga might seem like an exercise that clashes with boxing at first glance. But boxing is a sport which requires full engagement of the mind. Yoga helps the boxer stay switched on all the time. Regular yoga will make a boxer stronger and more focused. Yoga helps boxers recovery from training quicker and heal from past injuries. By cross training with yoga, the boxer not only strengthens many muscles centric to the sport. It also improves circulation and lymph fluid behaviour. This will help the boxer's body recover from training or past injuries.

How boxers benefit from Yoga 

The best yoga poses for boxers are poses that focus on the upper body and the core. Yet, over development of any one part of an athlete's physique may result in overuse injuries. Yoga poses will work your entire body like no other practice. When athletes become adept in a sport they develop certain habits. These carry the risk of overusing one muscle group while ignoring the rest of their body. Yoga helps to reduce this risk by engaging the practitioner in poses that teach the body to work as one, fluid unit.

Boxers understand the value of their bodies as a tool and resource in the ring. It is critical that they have balance in diet, training and recovery. It will ensure their continual success and safety in the sport. Some boxers have been lucky and have somehow escaped injury from their sport. But all boxers will experience pain or stiffness of joints so they benefit practicing yoga. Yoga is amazing in helping athletes heal from injuries. It also provides the body with extra protection against future injuries. The art of yoga can teach a boxer balance, posture, and focus, as well.

Yoga poses for boxers

Some of the best poses in yoga for boxers will focus on the arms and core. One of these poses is called the Plank, which instructs the boxer to distribute their weight evenly and hold themselves in a ramrod straight pose for a given amount of time. This engages the core, lights up the arm muscles, and brings the abs into the pose. It teaches the boxer to focus on their entire body while they strengthen it. An important aspect of boxing is concentration and self awareness. A distracted boxer is much more likely to take a hit.

A second pose is the Handstand, which is a challenging pose in yoga. This pose requires the boxer to stand on their hands with their legs balanced above them in the air. This particular exercise mandates that the boxer have a strong core and extreme focus, two essential traits in boxing. It also works the entire body, preventing overuse injuries in the future.

The last pose we'll mention here is the Warrior II. The boxer stands with his or her feet wide apart, the back foot perpendicular to the front, and deeply bends the knee of the forward leg. Their arms stretch out wide at shoulder level, one behind and one ahead of them, and they hold this pose for a given amount of time. It may sound easy, but it definitely engages the core (as well as the quads and the shoulders).

Mental benefits of Yoga for boxer

In addition to the physical benefits of yoga, the practitioner becomes more focused and aware. In yoga form is critical. The boxer will concentrate on their breathing and how their body is responding to poses. In learning to do this boxers improve on their concentration and focus while in the ring. These improvements will help them take less hits and be more apt to predict their opponent's next move. The breathing aspect of yoga can teach the boxer how to pace themselves while training or in the ring. It also improves circulation and detoxification of lymph fluid in the body. This speeds recovery time after training or following an injury.

Boxing Yoga Workout

The combination of boxing and yoga proves that yoga can be for everyone. A yoga workout focusing on boxing will provide cross-condition by improving strength, flexibility, and concentration. BoxingYoga™ has become a popular exercise that people are doing recreationally and competitively to improve their boxing performance and stay healthy. BoxingYoga™ is a powerful yoga-based training system that has the following benefits:

  • Increases whole-body power and strength through emphasising on correct form.
  • Loosens up and counter-stretches tight muscles to help prevent repetitive-use injuries.
  • Teaches how to endure intense postures to improve mental toughness, concentration and focus.
  • Develops body-awareness by concentrating on alignment, coordination and flow.
  • Teaches controlled breathing necessary to improve balance, regain energy and increase stamina.
  • Works as an effective means to reduce recovery time, stiffness and muscle soreness.
  • Provides those new to boxing with an insight into the science behind the sport, its technical aspects and a challenging workout.

A BoxingYoga™ class merges boxing technique with traditional and innovative yoga postures in a 60-minute class format. The four stages of the class are performed over 12-rounds, in one continuous movement sequence to music, with intensity adapted to participants' needs and ability. Checkout the below video to get an idea of what the workout entails

Whether its improving manoeuvrability or lowering blood pressure, there are many benefits of yoga for boxers. We've only mentioned a few key ways that yoga can make a boxer a better athlete and live a healthier life, but they are great points. Yoga can make you a better boxer, one more equipped to win more matches and get more out of your gloves than you've ever dreamed possible.

The BoxingYoga™ Home Workout is available right now on DVD or Download. Follow BoxingYoga™ Co-Founder and Master Coach, Kajza Ekberg in the comfort of your own home as she leads a full-length BoxingYoga™ class, providing clear demonstration and vocal instructions to guide you through the entire challenging 12-round session.

Male-wellness appreciates your comments, feedback and questions on this topic or any others.

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